Taste Test: Adapt Bars and Coffee Shots

The only truly keto-friendly protein bar on the market is from Adapt Your Life, Dr. Eric Westman’s company. Low-carb (2 grams), moderate protein (5 grams), and high-fat (8 grams), these tasty little morsels give keto dieters an on-the-go option for a quick snack or the occasional dessert-like treat. The Coffee Shots are designed to be a convenient travel option for making Bulletproof-style coffee, with coconut oil, MCT oil, and butter, sweetened with just a touch of stevia.

On this episode of keto chat, Mikayla and Carole sample:

  • Cookies and Cream Adapt Bar
  • Lemon Cheesecake Adapt Bar
  • Chocolate Adapt Bar
  • Vanilla Coffee Shot
  • Hazelnut Coffee Shot

Have you tried any of the Adapt Your Life products?

Which is your favorite?

Adapt Bars

 

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Taste Test: Heavy Whipping Cream

The Hypnotic Nutrition taste testers are back again sampling some very high fat, heavy whipping cream. Along with Carole and Mikayla, this time we also have guest taste tester Daniel Andras, Registered Dietitian and self-proclaimed “fat snob”. Did we all agree on our favorite and least favorite?

The heavy cream and heavy whipping cream we tasted:

Darigold 36% Heavy Whipping Cream – about $3.29 for a pint

Trader Joe’s Organic Heavy Whipping Cream – $3.99 for a pint

Twin Brook Heavy Cream – $3.49 for a pint (plus $1.95 deposit for glass jar)

Pure Eire Organic Heavy Cream – $3.49 for 1/2 pint

What we talk about in the video:

  • Carrageenan vs. Gellan gum
  • Grass-fed nutrition benefits
  • Holstein vs. Jersey cow milk
  • Pasteurized vs. raw milk and the benefits of each
  • Benefits of buying milk in glass containers vs. cartons
  • Homogenized vs. non homogenized milk products
  • A1 casein vs. A2 casein and how one might be better for dairy sensitivities
  • The breakdown of fat content of whole milk, cream, heavy cream, and heavy whipping cream

What are you hungry for us to taste next?

Let us know in the comments below.

 


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Hypnotic Nutrition Mail Bag: potassium, probiotics, and resource for children

I receive a lot of email and Facebook messages with questions about keto, so I thought I’d share them here with you. Because if one person is asking, likely 100’s (or more) have the same question.

**This information is for educational purposes only. Before beginning any supplements or dietary changes, consult your doctor or qualified healthcare professional, especially if you are taking any medications.

Do I Need to Supplement with Potassium or Magnesium on a Keto Diet?

“I have used potassium for years to avoid the dreaded low-carb leg cramps, but I heard somewhere that magnesium was another option. I was wondering what your experience has been?”

Leg cramps can be caused by either low potassium or magnesium. Some people on a low carb, Atkins, or ketogenic diet experience leg cramps and this is most often because they don’t know about the requirement to supplement with sodium. Low carb diets are very diuretic (makes you pee a lot!) and with this, it can cause your kidneys to lose too much sodium. With the loss of sodium, it can also cause an imbalance in potassium and other electrolytes.

One of the things I cover in my 90 Day Keto Challenge Program are various micronutrients (vitamins and minerals), that are important for long-term health and how to get enough of them on a keto diet. Along with the importance of sodium supplementation, two of the minerals I cover are magnesium and potassium.

Sodium

I think of sodium as our master electrolyte. Always start here with supplementation before considering adding magnesium and/or potassium. When you are consuming adequate sodium, it preserves potassium and magnesium in the body.

When you are consuming less than 60 grams of carbs per day, it is essential to supplement your diet with 2 – 5 grams of sodium, which is equal to 1 – 2.5 teaspoons of of table salt or sea salt. Just salting your food liberally will not get you there! I have my clients measure out at least 1 teaspoon per day (I do this, too) and do 1/2 teaspoon of sea salt in water in the morning and repeat again at the end of the day.

Magnesium

The Recommended Dietary Allowance (RDA) for magnesium is 310 mg (women) or 320 mg (men), however under certain circumstances, like stress or illness, some people may need as much as 900 mg per day. The best sources of magnesium on a low carb or keto diet (per 100 grams):

  • Hemp Seeds 489 mg
  • Almonds 276 mg
  • Fish, salmon 122 mg
  • Spinach 80 mg
  • Avocado 30 mg
  • Broccoli 20 mg

Potassium

There is no RDA for potassium, only a suggested Adequate Intake (AI). Most of the U.S. population consumes about 2,500 mg of potassium per day, but the AI is set at 4,700 mg per day. The recommended amount was set based on reduction or elimination of sodium sensitivity, high blood pressure, and minimize kidney stones. However, since these symptoms go away for almost everyone following a ketogenic diet, I wonder what the adequate or optimal intake of potassium is for someone following on a keto diet. For this reason, I recommend that my clients start with sodium supplementation, then add magnesium if they are still experiencing muscle cramps, and then add potassium as a last resort (or if they aren’t eating anything green, no nuts or seeds, nor any fish or seafood).

A cheap form of potassium supplementation is Lite Salt or Nu Salt. It is about 50% sodium chloride and 50% potassium chloride, so by supplementing 2 teaspoons of this per day, you get sodium and potassium.

Best sources of potassium on a low carb or keto diet

  • 1 avocado 689 mg
  • 150 g salmon 658 mg
  • 1.5 cups chopped broccoli 431 mg
  • 2 cups spinach 334 mg
  • 1 ounce hemp seeds 253 mg
  • 1 ounce almonds 202 mg

Do I Need a Probiotic or Resistant Starch Supplement on a Keto Diet?

Supplementing with probiotics and/or resistant starch on a keto diet, for most people, is unnecessary. We do have a lot to learn in this area though, because the field of research about probiotics is relatively new and we just don’t have a large enough body of research specific to a ketogenic diet and the microbiome of our guts to draw upon.

There are tremendous changes that occur in the body as a person adopts a very low carb, moderate protein, high fat diet, and many of those changes happen in the gut. It is surprising to a lot of people who embark upon a gut healing protocol that it takes at least a year, and up to two years or more, to fully heal the gut. Most people on a keto diet experience various symptoms of digestion and elimination as their body adapts to the diet and begins to heal the gut, including diarrhea and/or constipation. While there are things that can help short-term with these symptoms, I encourage my clients to be patient with their bodies and allow it the time it needs to reorganize, recolonize, and regenerate the tissues.

I asked Dr. Adam Nally about his experience with and opinion of probiotic supplementation for people on a ketogenic diet when I recently sat down with him for a Keto Chat:

One of the key messages he gave us was that if you are eating plenty of saturated fat (which feeds the small intestinal bacteria) and leafy greens (which feeds the bacteria of the colon), then for most people, supplementing with resistant starch or a probiotic is not necessary.

What Resource Do You Recommend for Ketogenic Diets for Children?

The first place to look is The Charlie Foundation. They offer information and support for ketogenic diets for Alzheimer’s, autism, brain tumors, cancer, epilepsy, Lou Gerhig’s disease (ALS), mitochondrial disorders, Parkinson’s, traumatic brain injury, and more.

Here is their YouTube channel with several videos, as well.

Questions about Keto Diets?

Post your questions below or email them to me.


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Keto Chat Episode 7: Dr. Adam Nally

On St. Patrick’s day, March 17, 2016, I had the privilege of sitting down with Dr. Adam Nally in his Surprise, Arizona office and chat with him about his experience with ketogenic diets, both personally and clinical. Dr. Nally is a doctor of osteopathy (D.O.) and Board Certified in Family Practice Medicine and Medical Bariatric Medicine. He’s also “The Doc” of Keto Talk with Jimmy Moore and The Doc.

And oh my, did we have fun! Plus I learned a lot, too.

Dr. Nally in his Surprise, AZ officeCarole Freeman, Keto Nutritionist

Dr. Nally and Carole Freeman chatting about keto

Dr. Nally loves bacon!

 

 

 

 

 

 

Our Chat

Check out our chat where I ask Dr. Nally the following questions:

  • What lead you to become a doctor?
  • Why did you end up in the specialty you are in?
  • What’s up with the name “Doc Muscles”?
  • Do people following a ketogenic diet need to be on probiotics?
  • Do calories matter on a ketogenic diet?
  • What’s the deal with leptin? If low leptin makes us hungry, and leptin comes from our fat cells, why don’t we get really hungry after losing weight on a ketogenic diet?
  • And my favorite part was the appearance of Dr. Nally’s Cookie Monster/Yoda character voice.

No More Sunburns?

In addition to what was caught on video, Dr. Nally gave us an additional hour of his time where we talked about many things, including his observation that since being on keto, he doesn’t easily sunburn, even when outside for 4 or 5 hours without sunscreen. I had also observed this phenomenon last summer when I was experimenting with sun exposure as a way of increasing or maintaining adequate vitamin D levels. For example, summer solstice 2015, I spent 6 to 8 hours in full sun with only a tank top on, no sun screen, and did not burn. Dr. Nally shared a possible mechanism for this while following a keto diet is that ketone bodies are free radical scavengers, offering high levels of immediate protects for our cells, including our skin cells.

More From Dr. Nally

Want more info about or from Dr. Nally?

Here is Dr. Nally’s blog, and Family Practice website. You can also find him on periscope, twitter, facebook, and more under DocMuscles.


Take the 90 Day Keto Diet Challenge

Are you ready to start (or reboot) your keto diet? My 90 day program gives you everything you need to start and stay on track: weekly live webinars with me, menus and shopping lists, plus a private Facebook support group. I address not only the nutrition side of things, but also the psychological side to keep you successful for the long-term. 90 day keto challenge program


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